It is commonly believed that animal protein is more effective than plant protein for weight management, but is that really the case? Experts from the American health magazine 'Health' say that plant-based proteins are just as effective as animal proteins for weight management and offer more nutritional benefits.

◇Maintain satiety and promote muscle growth

Both animal and plant proteins help maintain satiety for a longer period and assist in muscle building, making them effective for healthy weight management. Dr. Amber Shafer, a clinical nutritionist at the Mayo Clinic in the United States, said, "Protein enhances metabolism, and consuming more protein leads to greater satiety." Proteins take longer to break down compared to other nutrients, requiring more energy. Therefore, protein not only helps with weight loss but also allows people to reduce calorie intake while preserving muscle mass, keeping the body healthy.

◇Plant-based proteins have more benefits

Amanda Velasquez, a doctor at Cedars-Sinai Hospital in the United States, said, "Plant-based proteins have overall more health benefits than animal-based proteins." Plant-based proteins contain more fiber than animal-based proteins. For example, one cup of black beans contains 42g of protein and 30g of fiber. A half portion of yellowtail contains 43g of protein but no fiber. Dr. Velasquez stated, "To effectively lose weight, you should consume high-fiber foods as well as high-protein foods." Plant-based proteins have less saturated fat than animal-based proteins. Therefore, they are lower in calories and more beneficial for the body, such as for vascular health.

◇Healthy ways to consume protein

When consuming animal proteins, it is best to choose minimally processed products. Processed animal proteins not only have high calories but also induce oxidative stress responses in the body. Choosing low-fat animal proteins such as fish, seafood, and chicken is also helpful. Clinical nutritionist Shepherd said, "It is most desirable to compose a diet mainly of plant-based proteins but also include animal proteins appropriately." The recommended daily protein intake for adults is about 0.8 grams per kilogram of body weight. To meet the daily recommended intake, it is advisable to consume minimally processed plant and animal protein foods.